Yoga swing is a great way to begin the day. It is a great tool for stretching and meditating, while having some aerial fun. It isn’t necessarily about building yourself physically; physical improvement is just a benefit of it. It builds up your body core strength, and is very effective for the strengthening of your spine. With aerial yoga, the possibilities are enormous, and the medium involves the whole of the body. Aerial Yoga is a great way to relax, and unwind, blow the stress monkey off your shoulders.
Like yoga swing stand, yoga trapeze is used by Yoga practitioners and fitness enthusiasts all around the world. It is without a doubt one of the most popular fitness tools of the modern era. People use in Yoga studios, and even in their homes. With it becoming a niche, aerial Yoga has a long list of moves, and poses, called “Asanas”, that are designed to work on different parts of the body. In this article, we’re going to discuss a few of these aerial yoga poses, that are beneficial for the spine and help build the core strength.
Related Read: Yoga trapeze exercises upper and lower body
Yoga Swing Moves to make Core and Spine Fit
Supta Konasana-
Supta Konasana is one of the easier moves, which is highly effective nonetheless. It is perfect pose for advanced practitioners, intermediates, and even beginners. Doing it is very easy, and if you follow the steps below, you can get started –
- From a seated position, bring your legs together and bend your knees. Then you have to hold underneath the thighbone, near the knee joint, and engage your abdomen.
- Lower your tailbone and sacrum to the floor, and lie back. Lift your feet off the ground. stop when your lumbar portion touches the floor, and hold.
- Lengthen your legs, and bring your arms to float parallel to each other and to the floor, palms up.
- Keep your legs as apart as possible, lean backwards and slide your hands down to the hip area. Once stable, spread your arms wide on the floor, palm facing towards the ceiling.
- Engage the lower abdominals to lengthen the lumbar spine. Move your tailbone towards your heels for balance. Take four to five deep breaths.
Benefits-
- This pose engages and strengthen the lower body, effectively working on the spine.
- It strengthens the legs and thighs.
- Improves balance and control. Your whole body balance is positively affected by this exercise.
- Enhances sensory motor awareness.
Virbhadrasan (swing warrior pose)-
This is great pose for spinal alignment and strengthening the core. A better core is good for balance. you can make your body do different activities in everyday routine with ease. Here’s how you do it –
- For this, first you have to do the crescent lunge. To do that, first you put you right leg through swing and then hinge forward and stretch the left leg as much as you can backwards.
- Holding the middle handles behind you, lean forward, putting all weight on the front leg. Slowly lift the back leg, and stand on the front leg. Press down the handles behind you, animating arms and shoulders.
- Keeping the hips square and back leg straight, lean forward as far as comfortable and keep puling your navel towards spine. Create one straight line from head to toe.
- Drive your right foot into the floor firmly. Look forward and keep your head aligned with your spine.
- Work your pelvic abdominal complex along with your legs and find a balance. From the core, try to lift. Hold on to five to eight breaths, and then switch sides.
Benefits-
- It is good for the whole of the back including calves, glutes, hamstring, and shoulders.
- It enhances breath awareness and builds focus.
- It strengthens legs, ankles, and feet, and also stabilizes the hips.
- Improves full body muscular strength, and works well for the core strength. It also betters the spinal alignment.
Baddha Eka Pada Rajakapotasana-
It is to be done after one-legged king pigeon pose or Eka Pada Rajakapotasana, which is a great hip opener pose, and stretches the back as well. It is good for the back and relieve the spine of any tension and promotes proper alignment. Here’s how you do it –
- After one-legged king pigeon pose, reach back with your hand and grab either your left ankle or foot. If you can, try to involve both hands.
- Let the thighbone to sink towards the floor, opening up deeply into the backbend. You’ll feel it getting heavy, but that’s part of the process.
- Take a few breaths (four to five), before releasing your left leg and coming back to the reclining angle position. Try with the other leg.
- Sit up, holding on to the swing with both hands, and place both feet on the floor.
Benefits –
- It is good for back pain, and strengthens the back muscles.
- Release stress and powers the core.
- Exercises the spinal column.
- Works on thigh, leg muscles. Strengths the grip.
Things to keep in mind while doing Aerial Yoga –
- Do it before the breakfast and dinner. Do not go on the swing with your stomach full.
- If you have vertigo, any heart condition, high blood pressure, Pain in the muscles, or any other such health complications; do not do it. Consult with a physicals before beginning.
- Pregnant women and people who have had surgery recently should not do it.
- Wear comfortable clothes.
- Try to try new things and keep challenging yourself. In case you feel pain, stop and tale rest. If the pain persists, check with your physicians.
- Start with simple poses, and gradually move toward more complex one’s.
Aerial Yoga has seen a growth in the recent years and countless people worldwide do it every day. It is a great way to work on your body. It definitely strengthens the core, and the spine. It is also good for people suffering from back pain.
